CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 3:00
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
:30 plank
WORKOUT
BUILD-UP
2 rounds:
3 hang power cleans
3 push presses
– Build each set to workout load.
Metcon (Time)
RX
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
INTERMEDIATE
2:00 double-under attempts
50 hang power cleans (55/75 lb)
30 GHD sit-ups to parallel
50 push presses (55/75 lb)
2:00 double-under attempts
BEGINNER
100 single-unders
30 hang power cleans (35/45 lb)
30 sit-ups
30 push presses (35/45 lb)
100 single-unders
CAP 21 MINUTES
COOL DOWN
1 set:
:30 kneeling quad stretch/side
:30 standing calf stretch/side